Friday, November 18, 2016

No Running Necessary: Speed up your running time without runnig

Running can be tedious, but we all want to be faster
runners. What if to improve your running, you don’t have to run? I think that
would change up my workout nicely.Here
are some excellent intense exercises to help improve your running time without
making you go for a run.

Staying in Place

A great way to improve your
leg strength and hip flexor strength is to workout on a stationary bike. This
will help you improve your stride while you run, which will increase the
distance you run while decreasing the amount of time it takes to get there.
Keep yourself positioned properly on the bike and focus on fast rotations to
reap the most benefits of this exercise.

Plyometric Exercises

The word ‘plyometric’ might
sound scary, but it’s just a big word for adding jumping and leaping into your
normal routine. It’s a high intensity workout that focuses on building strength
in your legs, which will help you produce the power you need to run faster. There
are many different plyometric exercises but a few of them are explained below.

The box jump is a relatively
easy plyometric exercise. Find something sturdy, like a large step or equipment
that could mock a step. Start on the ground and then jump up with both feet
onto the step. When you jump up, tuck your legs into to gain height. Your arms
should have elbows bent and your hands should be in the center area of your
chest. Land on the step with both feet. Then jump back down. Repeat.

To do the bench sprint, find
a sturdy bench. With your right leg push off the ground and land on the bench,
then alternate legs. Think of it as trying to run in place, but the bench is in
your way. This exercise targets your quadriceps while maintaining high
intensity to give you the power you need.

The burpee is always a
dreaded exercise in my book, but the burpee pull up is an essential high
intensity workout. To do the burpee pull up you will need a secure pull up bar.
Do a burpee and when you hop up, do a pull up. This is a full body workout and
at high intensity, so be careful not to overdo it with this one.

Clunky Shoes

Do your shoes need to go on
a diet? If your shoes are not light weight enough, than you should break up
with them and find a better pair. Wearing lighter shoes can help boost your
performance. Don’t forget the padding though, too light and no cushion does not
make a happy runner, but heavy shoes don’t make a fast one. Find a happy
balance and watch your performance soar.

Keep That Core Tight

Having strong core muscles
will improve your posture and reduce the amount of energy lost while running.
Core exercises are fairly simply, but if you want to spice it up a bit, try
adding a medicine ball into your core workouts to help intensify them. Not only
will core strengthening help you on the run portion of a triathlon, but it will
also help you have proper form on the bike portion. Cutting my time in running
and cycling, sign me up!

Wall Squats

Wall squats are ridiculously
simple, but also extremely effective. All you need is a wall and your body.
Start by having your body with your back touching the wall, like your waiting
for something. Then slowly dragging your back down the wall, pretend like you
are sitting in a chair. Your back should be straight and your knee should be at
a 90-degree angle. Hold this position. I like to do these for as long as I can
stand them, but consider trying to do these for 30 seconds after your squat or
lunge routine. Yes, it will burn.

High intensity workouts are the
key to improving your running time without running at all. Of course, these
won’t magically make it so you never have to run, but it will allow for a day
off of running every now and then. And as always, find what works best for you.